Give The Gift of Calm: Four Calming Strategies to Get You through the Season

Buying gifts, planning get-togethers, eating and drinking too much, sleeping too little… yes, the holidays can be stressful. But one of the biggest sources of stress might be coming from within, says Sheerli Ratner, PhD, a clinical psychologist with MetroHealth. “It’s easy to get lost in expectations of how the holidays should look or be, at the expense of our inner well-being.”

Put down the shopping list for a minute and read these four ways to manage stress — and have a happier holiday.

Visualize who you want to be.

Don’t just think about what you have to do. Instead, spend time visualizing who you want to be. Jot down words that describe your ideal mental state. “Joyful.” “Calm.” “Relaxed.” Then spend some time creating a mental picture of yourself being that person. Visualization can work to reset your mood: The mind is a powerful thing.

Plan ahead for conversations.

When we socialize with others, we’re often listening to think of a way to respond. Try to flip that and instead listen to understand. That doesn’t mean agreeing with the other person, but it may help you avoid endless back-and-forth arguments. Simple phrases like, “I hear you,” or “Thank you for sharing” can help the conversation keep from going off the rails.

Interrupt spiraling thoughts.

Moments of frustration or anxiety are never totally avoidable. But in moments of tension — a burned batch of cookies, an argument with your sister, a delayed flight — it’s tempting to think everything is ruined. Remind yourself that while you can’t control the weather or your sister, you can control your reaction. When stress or panic threatens, ground yourself by listing three simple things you’re grateful for at that moment, like, “My feet are warm, I like this song, that candle smells amazing.”

Don’t wait until January.

Want to sleep better? Drink more water? Start meditating? Eat more fiber? Don’t wait until the new year to make “resolutions.” Whatever you can do for yourself in terms of making positive changes (even tiny ones) right now can help give you the energy and peace of mind to get through a challenging holiday season.

MetroHealth Behavioral Health

If you or someone you know is struggling, it’s important to start with a primary care provider.

Your Questions Answered

Q. Why do I feel more stressed during the holidays?

A. The holiday season can be busy and emotional. Extra activities, family events, shopping and changes in routine can all add stress and make you feel overwhelmed.

Q. What are some simple ways to stay calm?

A. Try taking a few deep breaths, going for a short walk, getting enough sleep and making time for activities you enjoy. Even a few minutes of self-care can help lower stress.

Q. When should I ask for help?

A. If stress is making it hard to sleep, focus or enjoy daily life, talk with a healthcare provider or mental health professional. You do not have to handle stress on your own.